In this edition:
Mental Training
Seven Rs of Tang Soo Do
The Studio Success Support Committee
Sa Bom Spotlight: Masters Jack and Michael Bennett
Mental Training
By SBN Richard Kopf (kopfs@sbcglobal.net)
Edited by SBN Susie Cuseo K-159 (thecuseos@yahoo.com)
Michael Phelps, the most successful and most decorated Olympian of all time once said, “I think that everything is possible as long as you put your mind to it and you put the work and time into it. I think your mind really controls everything.” As martial artists and martial arts instructors, we are constantly developing the physical, mental and spiritual aspects of our training. Physical training tends to occupy the majority of our training in the early phases of our development as martial artists, but there are systematic methods for enhancing our physical performance through mental training.
In the past three decades there has been amazing growth and interest in athletic performance through mental training, or Sports Psychology, which has always been integral to martial arts training. Corporate programs to improve sales and other types of work-performance and skill-enhancement have proliferated of late. Interestingly, martial arts texts such as The Book of Five Rings written by Miyamoto Musashi (highly recommended) have been incorporated into MBA programs and have become required reading for many corporate training programs.
The Soviet Union and East Germany were initially responsible for the increased awareness of these mental techniques when their dominance in the Olympic Games prompted investigation into their training methods. They had accepted and employed both a Western scientific and an Eastern metaphysical approach to the relationship between mind and body functioning and incorporated it into their training methods.
Did you ever have a “bad day” when training? Why can’t we have the “best day we ever had” every day? Why do our moods vary so much and why do we break concentration or “lose it”? The answer is that our mental outlook and state of mind influences our performance.
There are four basic areas (there are more) in which mental training can be employed to enhance our martial arts performance: Goal setting, relaxation, concentration and rehearsal. A systematic mental training program contains the following basic essentials:
1. Evaluation,
2. Strategy,
3. Visualization or Mental Rehearsal,
4. Cueing and Conditioned Response,
5. Feedback, Progressive Development and Reinforcement
Evaluation as the first step is accomplished simply by assessing your technique with your instructor, observing your performance in the mirror or on video tape, recounting your performance and mental state under pressure and recognizing the physical and mental areas for improvement in your performance.
Strategy is formulated by setting realistic goals that blend your physical training schedule with that of your mental training. Realistic goals are not goals which limit the extent of your performance or ability but rather limit the rate at which you are able to achieve certain levels of performance within your schedule. Therefore, goals are set that are psychologically consistent with the physical demands of training.
When reflecting on an activity, it is very important to model this visualization after a desired performance has been viewed. Watch a video of an exceptional
performance, or in the case of certain hyungs, observe the movement of the characteristic animal until you can close your eyes, see the movement and imagine yourself as the person or animal, and “see” yourself performing vividly in the “television of your mind”. Common mistakes occur when an instructor or student constantly notes the incorrect way to do something. This drills the mind into developing a clearer picture of the incorrect model. The proper way to show an incorrect technique is to show it seldom and perform it directly before the proper technique is demonstrated, so the mind can replace the improper imagery with the new one. Visualization also includes the practitioner “viewing themselves” performing at their best and winning. Great athletes expect to win and approach their sport with no other scenario in mind. Visualization should be practiced on a regular schedule, the same as physical technique. Negative visualizations and expectations can program the mind to do exactly the opposite of what is desired; so, make note of the positive.
Cueing and developing a conditioned response is the development of a “trigger” which evokes a state of mind, or a performance level, based on past experience and repetition thereof. Horse trainers have used this method in training horses to click into a state of mind at the gate for years. A state of mind, more often than not, determines THE winner. A great athlete must be able to reach down for that extra focus and energy in order to go beyond the limits of an average or good performer.
There are three components to this training technique. The first is the development of a cognitive phrase or word that is designed to produce a psycho-physical state.
The second component requires the systematic use of this phrase by the student or in conjunction with their instructor during visualization and peak performances. Doing so on a regular basis builds associations between peak performance levels and the phrase, thereby, capturing the “feeling” of the performance and packaging it for future use. Thus, the phrase must not be improperly employed during times of less-than-optimal performance or visualization. Multiple phrases can be utilized for different needs (i.e. power, calmness, confidence, energy, etc.). The third component is linking the phrase to the desired response through mental repetition, i.e., “whenever I hear the phrase/word _____, I ___________________________.
Probably one of the more effective areas of performance impact that mental training can offer is that of relaxation. It seems odd that when we speak of martial arts activity with its speed and power, we speak of relaxation. However, the inability to relax inhibits performance either by producing muscle tension, thereby diminishing
speed and power, or by contributing to anxiety. Stage fright produces physical and mental barriers to performing well and is a result of improper or inadequate mental training. If you were to take a plank, 18 inches wide and 20 feet long and place it on the ground and ask 50 people to walk across it without falling off, most people could do it. If you were to place that plank 40 stories up, between two buildings and ask the same people to do it, how many do you think could? The imagination of what would happen if they lost their balance and fell becomes their visualization. How many of you thought the same thing when you just read this scenario? What if you were to imagine yourself walking across calmly and confidently? If you never thought of this possibility, or never practiced it, how could you behave any other way? Practicing calmness and/or repeating scenarios over and over mentally, produces the end result. “I hope I don’t get hurt”, or “I don’t want to be nervous”, produces an entirely different frame of mind and performance than, “I am going to blow away the competition and WIN!”
Concentration is the most powerful factor to influence performance. It is the presence or absence of concentration during practice and performance that produces consistency. We think that “practice makes perfect” without realizing the real meaning of the word practice. It is believed that if a movement is repeated a sufficient number of times, it will automatically improve. However, if mental training is not incorporated with the practice, then the movement becomes routine, and left
to chance without awareness. Utilizing mental training during this process allows the student to become consciously aware of every movement, evaluate the movement, and become familiar with how each movement was executed. Correct practice then, is mental practice. It requires concentration and awareness. Pay attention to the movement, and all the body parts involved with that movement, and you will develop a refined body awareness. Fatigue, distraction, worry and other mental interests and blocks take their toll in robbing the mind of concentration when it is seriously needed. Not only is this true during practice, but it can be even more important during competition.
Feedback, both from your instructor and viewing your present and past performance, allows for the progressive development and reinforcement of your mental and physical training. Put yourself on a schedule (just as you would put yourself on a physical training schedule) to periodically review your performance. Be careful not to do this at too short a time interval. Personal development occurs at different rates for different people and at different times during our training. Note your progress. Note how and which part of your mental training protocol was most effective. Set new goals and continue on.
Upcoming Events
January 4, 2025 – TEXAS - Kodanja Class @ TKS Atascocita, - 2-5 PM
January 12, 2025 – Sparring Class – @ West Haven Dojang – Contact KJN Ferraro – 203.410.3207
January 21 – 26, 2025 – 30th Annual Kodanja Shimsa – Clinic/59th Dan Classing – West Haven Dojang – Contact: KJN Charles Ferraro – 203.932.5335
January 25, 2025 - Gup Testing - White Belt through Cho Dan Evaluation – 12:30 pm West Haven Dojang
February 2, 2025 – Sparring Class - @ West Haven Dojang (1–3pm) – Contact KJN Ferraro – 203.410.3207
February 10, 2025 – Gup Testing – White through 4th gup upgrade, 6:30 pm – @ West Haven Dojang
February 14 – 21, 2025 – Kwan Jhang Nim (Vacation - Colorado)
February 16, 2025 – Sparring Class - @ West Haven Dojang (1–3pm) – Contact KJN Ferraro – 203.410.3207
February 22, 2025 – TEXAS - Lone Star Invitational Championships – Cedar Park, TX: Contact SBN Hoke Nunan 512.335.1890
March 1, 2025 – Kodanja Class – Saturday - (2–5pm) – West Haven Dojang
March 8, 2025 – TEXAS – Region 6 Fighting Class @ NMA (1-4 PM) – Contact: SBN Hoke Nunan – 512.335.1890
March 9, 2025 – Sparring Class - @ West Haven Dojang (1–3pm) – Contact KJN Ferraro – 203.410.3207
March 11, 2025 – Gup Testing – White through 4th gup upgrade – 6:30pm @ West Haven Dojang
March 23, 2025 – Sparring Class - @ West Haven Dojang (1–3pm) – Contact KJN Ferraro – 203.410.3207
March 28-30, 2025 – TEXAS - TKS Training Camp – Trinity – Texas – Contact: SBN Tripp Davis – 281.812.2811
The Seven Rs of Tang Soo Do
By SBNs Michael Bennett and Jackie Christian
Edited by SBN Susie Cuseo K-159 (thecuseos@yahoo.com)
Our Gup Manual states, “Tang Soo Do practitioners are positive thinkers with a “rock-hard determination” to succeed. We are proud of our achievements, yet we know there is much more to learn. We are winners who share an unbreakable solidarity, yet we have independence to speak what we feel. These qualities will forever hold us together as kinsmen, as a family, and ensure future generations that they will inherit the way of Tang Soo Do Mi Guk Kwan.”
The Seven Rs of Tang Soo Do Mi Guk Kwan are one of the tenets of our martial art. They are a guiding principle introduced to our students as they begin their martial arts journey.
1. Right Thought, 5. Right Effort,
2. Right Meditation, 6. Right Speech,
3. Right Faith, 7. Right Action
4. Right Resolve,
The Kodanja Shim Sa embodies these tenets. The theme for Kodanja 2024 was “You have to set goals that are out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential.” Throughout the Kodanja Shim Sa the candidates continuously set goals slightly out of reach, especially as they met those goals and set new ones. The same Seven Rs of Tang Soo Do that are introduced to white belts continued to guide our Kodanja candidates.
Right thought was essential in ensuring that they had a growth mindset. In order to persevere, candidates were encouraged to focus on the future. Despite past mistakes, one must continue framing their thoughts to look forward to what lies ahead of them.
Right meditation was critical in clearing one's mind to be present and focused. The concept of “emptying your cup” comes into mind where a student must put away the preconceived notions of correct techniques and replacing them with new knowledge that is proper and right.
Right faith must be present throughout every stage of a martial artist’s journey in Tang Soo Do. Faith is defined as the confidence or trust in a person or thing. Candidates had faith they could overcome obstacles and persevere. They placed faith in themselves, each other and their instructors as well.
Right resolve was present when candidates hit stumbling blocks like exhaustion and pain. They had to come to a definitive decision to push through. At every test, contest or class a candidate or student must have that earnest determination to see it to the end. They must work towards the goal that is in sight. That resolve can lead to the self-discipline required to bring out the best in oneself and others as stated in our Student Creed.
Right effort was needed in every aspect of our training and it carries into our daily lives. Without the right effort those lofty goals would be unattainable. Good practice and attempts at learning hyungs, one steps, grabs and weapon training with effort is evident when it comes time to demonstrate.
The discipline to have right speech was necessary throughout. The correct way to address senior members is a sign of respect and esteem to those who’ve come before you. This also holds true when upholding proper protocol upon entering, during and completion of classes and tests. Candidates received guidance and support from senior Kodanja, worked as a team, and helped their juniors throughout. This deference and reverence extend outside the studio also, not only to fellow students but to all of mankind.
Finally, candidates are ensured to operate with right action. When all of these other tenets are in line, they move with right action. We are expected to be “action-oriented” people. We are to attend classes on a regular basis and give 100% in everything we do. We must have an attitude that is positive in nature. We must challenge ourselves, not others because we are responsible and determined to achieve our goals.
According to the Gup Manual, “Tang Soo Do Mi Guk Kwan is a traditional martial art based on respect for all life. It is important to develop respect for our art, our country, our Grandmaster, our senior Kodanja, our senior dans and all our members, in accordance with Tang Soo Do Mi Guk Kwan principles.”
Even when we don’t realize it, the Seven Rs of Tang Soo Do Mi Guk Kwan not only guide us from the beginning of our martial arts journey, they give us a model to follow throughout every aspect of our lives.
The Studio Success Support Committee
By SBN Virginia Folger K-228 (Virginia.Middleburymaa@gmail.com)
Edited by SBN Susie Cuseo K-159 (thecuseos@yahoo.com)
The Studio Success Support Committee has been recently established with the goal of supporting and guiding Mi Guk Kwan (MGK) studio owners. In the Mi Guk Kwan, we share a strong brother/sisterhood that fosters mutual support in our training journeys. It is only natural that we extend this same camaraderie to our studio owners who are responsible for teaching the next generation of Tang Soo Do practitioners and contributing to the growth and strength of our association. This newly formed committee is committed to providing resources, mentorship and practical support for current and prospective studio owners. The committee is currently made up of Sa Bom Nims Mark Pattison - Center for Martial Arts - (mwpattison@cmakicks.com), Hoke Nunan - Nunan's Martial Arts - (hoke@nunans.net) and Virginia Folger - Middlebury Martial Arts Academy - (Virginia.Middleburymaa@gmail.com).
Supporting Current Studio Owners
Our primary mission is to offer guidance to current MGK studio owners, helping them grow and sustain their schools. Many of our fellow owners have been successfully running their studios for years, each overcoming unique challenges and gaining valuable insights along the way. Whether dealing with a specific student issue, navigating the complexities of insurance options, or managing day-to-day operations, the collective knowledge of experienced studio owners is an invaluable resource. By connecting with others who have already faced and resolved these challenges, newer owners can alleviate the stress of tackling these hurdles independently.
As part of our support for current studio owners, we are in the process of compiling a comprehensive collection of resources. This will include practical tools, templates and expert advice to aid in areas such as marketing, student retention and administrative tasks. Our goal is to ensure that every studio owner has easy access to the assistance they need, whether that involves direct consultation or access to trusted resources.
Nurturing New Studios and Future Owners
As current studio owners, we all aspire to see our students progress in their martial arts journey—and to inspire some of them to open their own studios eventually. A key part of our mission is to help guide these endeavoring studio owners through the process of starting and running a business. To this end, the Studio Success Support Committee will create a comprehensive starter packet for new studio owners. This packet will include essential information, best practices and guidance for launching a successful MGK studio.
In addition to the packet, we aim to establish a mentorship program for new instructors. While mentorship from a student's own instructor is invaluable, having access to a broader network of experienced studio owners can be equally beneficial. Starting any business comes with its own set of challenges; some of which are unforeseen. Whether it's choosing a location, managing finances or understanding legal requirements, new studio owners will benefit from the advice and mentorship of those who have been through the process before. We want to be that reliable resource for new owners, ensuring that they have the support they need as they establish their studios and grow their businesses.
A Collaborative Effort for Success
Whether you are a current studio owner or a student considering the possibility of becoming a studio owner in the future, the Studio Success Support Committee is here to assist you. We are dedicated to providing both guidance and encouragement at every stage of the process. Our role is to ensure that you are not alone, regardless of whether you are facing day-to-day challenges or contemplating the steps necessary to start your own studio.
The Committee is eager to hear your feedback, ideas and suggestions. We believe that together, through collaboration and shared knowledge, we can help each studio thrive and continue to uphold the principles and traditions of the Tang Soo Do Mi Guk Kwan.
We look forward to being a source of support for you on your journey—whether as a studio owner, an aspiring owner, or a dedicated student of the art. Feel free to reach out to us at any time. We are here to help you succeed.
SBN Profile: Masters Jack and Michael Bennett
By SBN Susie Cuseo K-159 (thecuseos@yahoo.com)
What does Hank Williams, Buzz Aldrin, Mario Andretti, Babe Ruth and SBN Jack Bennett have in common? They are all inductees into a Hall of Fame: Hank in Country Music, Buzz for International Space, Mario for the Model Car and Babe for Baseball. Traits that each of these candidates displayed were performance in their field, their dedication and contributions that have been acknowledged by others. Master Jack Bennett was honored with a nomination to and membership in the Tang Soo Do Mi Guk Kwan Hall of Fame since 2007.
SBN Jack Bennett is currently an 8th Dan. He was born in New Haven, Connecticut and has basically resided in this state for his whole life until nine years ago when his job took him and his wife to Brentwood, California where they currently live. He attended Fairfield Prep and then went on to study at Southern Connecticut State University where he majored in biology with a minor in chemistry. He is a chemist by trade and a manager for Analytical Services and Instrumentation Division at Lawrence Livermore National Laboratory located in Livermore, California. He manages nine labs with six groups that have a total of 40 employees and an operational budget that runs in the $10M range.
While growing up in Connecticut, Master Bennett started his martial arts training in Shotokan karate at the Ansonia YMCA when he was in his mid-20’s. During his college years he was employed at a grocery store working the night shift with a co-worker who had already attended karate classes. After all the conversations and discussions between them, Master Bennett decided to enroll and began his journey in the martial arts. He earned the rank of a brown belt but his instructor, Mr. Fachini, decided to no longer teach. KJN Charles Ferraro (who also taught at the YMCA) invited Jack to try Tang Soo Do at his school at the Nautilus Sports Club in Derby. That was the start of Jack’s new path in martial arts; a path he is still on today.
Since he has been training for over 45 years, he’s seen the physical benefits that Tang Soo Do has made on his body. He feels that he’s in better shape than many of his peers. He’s able to sit on the floor for prolonged periods of time without pain or
discomfort. Equally importantly, the mind-body-spirit connection he developed from his Tang Soo Do training influences his calm demeanor and relaxed approach to life. He said that attending classes, meditating and using the martial arts is an opportunity to work out any stress or frustrations. His motivation to continue to train comes not only the physical benefits but also from the longstanding the relationships that are unlike anything else in his life. His non-martial arts friends are amazed at the fact that he continues to train. The most important aspect of his development as a martial artist and his training is his desire to help the next generation of martial artists reach their full potential. He wants to give back to the new students who enter the dojang like blank slates: ready to learn, ready to participate, ready to defend, when necessary. He has made teaching and training a huge part of his life and it’s who he is. He now has a small dojang (WHAK-Brentwood) in the clubhouse of his community and has several students, ranging from 4th Dan to white belt. He also participates in as many of the events in Region 9 as he can. A quote from American actor Jeff Bridges states completely what Master Bennett’s goal as a martial artist is, “One of the greatest feelings in the world is knowing that we as individuals can make a difference.” And a difference he does make.
You can see the dedication he’s put into Tang Soo Do with his attendance at every single Kodanja since he’s achieved that rank in 1995. He’s only missed one due to illness. Otherwise, you can always count on seeing him there for testing the entire time. He’s the example we should aspire to when you hear of his journey in martial arts. Some of his inspiration comes from a fellow martial artist by the name of Master Barbie Goldberg. She attended every Kodanja session as well until her untimely passing. She even displayed that commitment to the brother/sisterhood by wearing her do bok in her hospital bed when she physically could not make it one year.
Outside of the studio Master Bennett enjoys the sweet life that California has to offer in his hobbies of photography, travel and wine. He and his wife, Cindy, sample the numerous wineries in their local area as well as the restaurants that the state has. He is also a huge fan of all different kinds of music ranging from jazz to the Rolling Stones. When he travels to the east coast, he has the opportunity to watch his granddaughter while she takes classes at Valley Karate in Shelton. Training with his son; Michael, daughter-in-law; Narvan, and granddaughter is a thrill for him every single time.
SBN Bennett’s plan is to retire in the near future. He just purchased a condo in Shelton so he’s closer to where his family lives so he can watch his granddaughter grow up and progress as a young person and as a martial artist. He and Cindy also plan to travel as much as they can after he retires.
On top of being in the Tang Soo Do Mi Guk Kwan Hall of Fame, Master Bennett has been a member of the Board of Governors, whose primary job is that of planning and development, since its inception. They are a steering committee that evaluates policy and the strategic direction for the Tang Soo Do Mi Guk Kwan Association and its future. They are responsible for evaluating changes in technology, society and business operations in order to make recommendations to the Board of Directors and the Technical Advisory Committee on operation issues that affect the vision and purpose of the Tang Soo Do Mi Guk Kwan.
SBN Michael Bennett was born in New Haven and grew up in Woodbridge, Connecticut. He attended Amity High School, did his undergraduate work majoring in English at the same university as his father: Southern Connecticut State University and continued his education earning a Masters in elementary education at Sacred Heart University. Master Bennett has been a classroom teacher for 12 years in both 4th and 6th grade and is currently a TESOL (Teaching English to Speakers of Other Languages) teacher at an elementary school in Naugatuck. For the past three years he’s worked with a wide range of multilingual students who are acquiring English as well as helping teachers modify instruction and adapt curriculum.
With the prime example of a fine martial artist being his father, Master Bennett decided to start the journey in Tang Soo Do alongside him at the tender age of seven at WHAK Shelton. Master Bennett believes that his father’s dedication was the driving inspiration in his continued training in Tang Soo Do. He’s enjoyed the challenge of learning all the new material in forms, one-steps and grabs, especially now that his daughter and wife, both 5th gups, have joined the ranks at Valley Karate. He is a proud husband and father to upcoming martial artists. Every once in a while, Master Bennett teaches class and sparring and looks forward to doing so more often in the future. His friends and family know that Tang Soo Do is a big part of his life and it’s been incredible for him to watch his family start their martial arts careers.
When asked what keeps him motivated to train, he states, “It’s incredible that after 30 years my motivation to train and love for Tang Soo Do keeps evolving. As a young kid I started training because of my father. His love for karate is the main reason I stuck with it. But my experiences through Kodanja have helped shape me as an adult. I feel privileged to train under and with such amazing martial artists and I find myself continuing to grow and learn each year.”
He feels that the mind, body and spirit connection develop through training. Challenges that life presents are met with finding peace through martial arts training. Training feels like a moving meditation where he can put all his energy and focus into his techniques and practice. It also has a way of simplifying things and clearing his head so that he can tackle problems and get a new perspective. This leads to him becoming a better instructor where he can establish a connection to his students where he can learn how to push and motivate them.
Outside of all his teaching, Master Michael Bennett enjoys the outdoors while hiking, traveling and reading a vast variety of books from Lord of the Rings to Stephen King novels to action thrillers like Tom Clancy. He is a dedicated husband, father, teacher, instructor and martial artist.
Ann Landers, American advice columnist and nationwide media celebrity has a quote where both Masters Bennett have upheld throughout their lifetimes, “It’s not what you do for your children, but what you teach them to do for themselves, that will make them successful human beings.” They have done this with their own offspring as well as those in the studio. They have encouraged, inspired and motivated everyone they’ve come in contact with; whether it’s in the studio, school or at work.
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